Saturday, June 5, 2010

How to Make a Vegan Reuben Sandwich

One of the things I miss the most about being a vegetarian is deli sandwiches. And as I continue to work toward becoming a vegan, thus removing dairy from my diet, my ability to quench my desire for a hoagie, grinder, hero, Dagwood, good old-fashioned, meat- and cheese-stacked mountain of a sandwich will become increasingly more challenging. Now don’t get me wrong, I do not regret my decision to remove animal products from my diet several years ago—I love being a veg head…it’s just that sometimes the salivary glands take over where logic attempts to rule.

To all of the above I say: TGFT!



What is tempeh?

So, what are the keys to a good sandwich, a Reuben in particular?

· excellent bread
· tasty dressing
· fresh produce
· good cheese
· and, the key ingredient: deli meat!

In the case of the Reuben, that meat consists of either corned beef or pastrami. Leading one to ask:


Good question. Here’s how:

The best part, besides the taste, of my Veg Out with Mike Vegan Reuben is the nutritional value versus a real, meat/cheese/mayo/butter laden one. The saturated fats in my vegan version are only 2 grams. That’s all! For a real Reuben? Anywhere from 12-20 grams, depending on how much meat/cheese/mayo/butter you use. My sandwich is also lower in sodium, calories, and cholesterol. In fact, there is virtually no cholesterol in the vegan Reuben versus over 100 mgs in a traditional one.

The desire to lower my cholesterol, lose weight, and live a happier, healthier, more fit, and, hopefully, longer life was my main reason for becoming a vegetarian. I hope my Veg Out with Mike Vegan Reuben propels you on your own path to better nutrition and fitness.  Oh, and taste!

How do you make my vegan Reuben? Here are the ingredients:

6 oz. tempeh (marinated)
2 slices vegan Swiss cheese
4 oz. organic sauerkraut
2 slices whole grain rye
Two tbs. thousand island/Russian dressing
1 tsp. olive oil

Tempeh Marinade:

2 tbs lemon juice
2 tbs soy sauce
1 tsp Worcestershire sauce (vegan)
1 tbs olive oil
1 tsp crushed red pepper flakes
1 tsp celery seed
1 tsp paprika
1 tsp coriander
1 tsp garlic powder
1 tsp cloves
salt and pepper to taste

Thousand Island/Russian dressing:

2 tbs nayonaise (vegan mayo)
2 tbs organic ketchup
1 tsp olive oil
1 tsp garlic powder
1 tsp celery seed
1 tsp Worcestershire sauce (vegan)
1 tsp olive oil
salt and pepper to taste

Remember: Just because you choose a vegan or vegetarian lifestyle doesn't mean you have to skimp on taste...or give up all those great comfort foods you love.

Until next time...




suZen said...

Hi Mike! Sounds divine - I'll try that this week - thanks! (but how could you forget onions?)

Bonnie, Original Art Studio said...

The possibilities are endless once you set your mind to it, aren't they? I will certainly give your recipes a try.

Would you like some kale chips with your reuben? Just toss clean, dry, cut up leaves (no stalks) of kale with a little olive oil and roast in the oven. Keep an eye on them as they can burn easily. In 15-20 minutes you will have some crunchy chips that are to die for. Just add some sea salt. YUM!

C. said...

Sounds like a lot of work to squelch a craving that is your body's attempt to communicate its needs to you. A vegan lifestyle isn't healthy. Humans were designed to consume meat. I just started a detox plan similar to one that helped me get in the best shape ever, confirmed by a physical with my doctor. I'm recording my progress at Detox Dieter Anonymous. You should check it out. It includes a lot of animal protein, just what your body is ordering!

Ayen said...

Your post is so yummy! A feast in the eyes! So very appetizing! Keep posting!

Britt said...

Sounds great!! I love getting new vegan recipes to try out...and this is one I can't wait to test out in my own kitchen!

Thanks so much!

Peter said...

I'll definitely give this a try. You're doing a great job here. By the way, these health and wellness products at affordable prices might be what you're looking for. Good luck and more power!

Duni said...

That is one very healthy sandwich! I know what tempeh was - I have eaten it before, but never as a sandwish ingredient. The marinade sounds yummy!

Mike Foster said...

suzen: how could i forget onions? thanks, as always, for dropping by...

bonnie: kale chips sound amazing...

c: humans were actually designed to eat what come out of the earth...

ayen: yummy

britt: me too, always love a great vegan dish...

peter: peace...

duni: the tempeh makes the sandwich...



Ash said...

hi mate, i would like to contact you about your blog but can't find your email address. Please email me back if you can ( - thanks!

Jackie said...

Wish I could get ready made tempeh here or at least the starter so I could try and make it myself. Finally figured out how to make seitan which has at least added another item to my menu :)